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Rows

WOD: Shoulder Press, DB Rows, Wall Balls, Hand Release Push Ups

Metabolic Conditioning, WOD /

STRENGTH 

1) Shoulder Press: 5 x 3 @55% of Two Friday’s Ago. Rest 60s.
2) Chest Supported DB Rows: 4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep

METCON 

4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Windmills (53, 35) (alternate sides each round)

EXTRA CREDIT 

Banded Hammer Curls: 4 x 25. Rest 60s.
– top range reps ONLY – don’t go all the way down

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Bench Press, Rows, Kettlebell swings, Rope Climbs

Skill, Strength, WOD /

STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.– neutral to pronated grip1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.METCON For time:40 KBS (53, 35)4 Rope Climbs30 KBS3 Rope Climbs20 KBS2 Rope Climbs10 KBS1 Rope ClimbRx+:(70, 53) (Legless Rope Climbs)18:00 CapEXTRA CREDITProne Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.7 pronated grip + 7 neutral grip + 7 supinated grip

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